Target Heart Rate

Your Target Heart Rate is simply an estimate of your maximum heart rate (MHR) for different activity based on your age. It is a little bit like BMI (Body Mass Index) in that it is an estimate and it is going to be slightly different for every one.

I started to measure my heart rate when I quit smoking and was very surprised to find that I would “red line” very easily while on my exercise bike (stationary). Before I get too much farther, here is a chart to show target heart rate.

Along with counting your calories I suggest that you wear a heart rate monitor while you are exercising. As you can see from the chart the rate varies depending on the type of exercise you are trying to do. Each type has a slightly different purpose. Here is a brief description.

Healthy Heart Zone
This zone is 50 to 60% of your maximum heart rate. This is an easy and comfortable zone to exercise in. You will be able to carry on a full conversation in this zone, although you may be breathing a little heavier than usual. In this zone, the body derives it energy by burning 10% carbohydrates, 5% protein and 85% fat.

Weight Management Zone
This zone is from 60 to 70% of your maximum heart rate. You will be breathing heavier but will still be able to speak in short sentences. In this zone, your body fuels itself with 85% fat, 5% protein, and 10% carbohydrate. You get the same health benefits and fat-burning benefits as the healthy heart zone.

Aerobic Zone
This zone is from 70-80% of your maximum heart rate. You will be breathing very hard and able only to speak in short phrases. This is the zone to aim for when training for endurance. Aiming for 20 to 60 minutes in this zone is believed to give the best fitness training benefits. You burn 50% of your calories from fat, 50% from carbohydrate, and less than 1% from protein. Calories burned depend most on distance and your weight. If you go further in the same time, you burn more calories per minute. You may not be able to achieve this heart rate by walking, you may have to switch to jogging or cycling to get into this heart rate zone.

Anaerobic Zone
This zone is 80 to 90% of your maximum heart rate. You will be unable to speak except a single, gasped word at a time. This intense exercise will improve the amount of oxygen you can consume. This exertion level takes you to the limit where your body begins to produce lactic acid. Workouts in this heart rate zone should be in the 10 to 20 minute range, or part of an interval training workout. You burn more calories per minute than with the lower heart rate workouts, as you are covering more distance per minute. The body burns 85% carbohydrates, 15% fat and less than 1% protein in this zone.

Red Line Zone The top zone is from 90 to 100% of your maximum heart rate. You can't go any higher, and most people can't stay in this zone for more than a few minutes. You will be unable to speak except for gasping single words. This zone should only be used for short bursts during interval training, where you work intensely for a minute and then drop back down to a lower intensity for several minutes, and repeat. You should consult with your doctor to ensure you can work out at such a high heart rate safely. While you burn lots of calories per minute in this zone, 90% of them are carbohydrates, 10% fats, and less than 1% protein.

Exercise in your target heart rate the same as you would a superset. Start light and ease into the heavier work over time. Wear a heart rate monitor to measure your target heart rate. Here is a good article from the American Heart Association that discusses this basic concept.

If you feel you have any issues with your heart go to your Doctor as soon as possible even if it means checking into emergency. I have gone to emergency with chest pain and I go right to the front of the line. Heart disease remains one of the top killers in North America. Know your heart! Know your target heart rate!

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